i started at 150lbs in 2006 i’m now at 195lbs. my split is as follows (each grouping indicates a training day):
sometimes chest and biceps, back and triceps, legs, shoulders, abs on days i feel like it.
variance: shoulders and arms, chest, back, legs, again abs when i feel like it, usually they get done two-three days a week at the end of my workouts.
additionally i hit calves two-three times a week, taking more or less time of depending how rested i feel.
i’m in the gym four days a week based on when i feel rested and ready. My workouts range from 1.5-2 hrs.
several exercises per body part, 13-18 total sets for most body parts. rep range is varied warm up sets 12-15 reps, most working sets are in the 6-12 range, if i go 6-8 reps for the majority of an exercise i’ll throw a higher rep feeder set on the end plus some sustained stretching at the end.
WTF IS MY POINT???
ideas for a new program, i need to change shit up a bit, i’ve gained a ton but am worried about plateaus. recently i’ve jumped from the high 180’s to the mid 190’s so progress is continuing.
Recognizing this post is not concise, please respond anyway. i’ve gained a ton but want to avoid being stagnant.
i need a magic program to get me more huge!!!